Have you heard about treadmill workouts yet? You basically do a bunch of crazy stuff all over the machine instead of just walking or running steadily forward. The idea is that you integrate extra muscle groups into your workout to build more lean muscle, burn additional calories, and bust boredom. If you're dying to try this latest fitness trend but don't want the hassle or expense of joining a class, then you're in luck! I've got the low down, some moves, and an intense cardio workout. All you need is a treadmill!

Have you heard about treadmill workouts yet? You basically do a bunch of crazy stuff all over the machine instead of just walking or running steadily forward. The idea is that you integrate extra muscle groups into your workout to build more lean muscle, burn additional calories, and bust boredom. If you’re dying to try this latest fitness trend but don’t want the hassle or expense of joining a class, then you’re in luck! I’ve got the low down, some moves, and an intense cardio workout. All you need is a treadmill!

Treadmills have been around for a really long time. Devices that used man or animal power to turn a wheel and move objects date all the way back to the first century. In the 1800s giant group treadmills were used in English and American prisons to harness man power to pump water or mill grain. Eventually, this punishment was considered so inhumane that it was forbidden by law. Now, we do it for fun! Since it’s establishment as a tool for cardiovascular health in the 1950s, the treadmill had been boring us for decades.

I’ve done my time on the treadmill. Although it’s always a solid cardio workout, it’s too boring for me. I’m not really a runner, but I’ll take a lovely jog outside any day over the monotony of a hamster wheel sweat-fest. So when I heard about treadmill workouts, I was intrigued. I’d been seeing little clips online of people jumping or lunging their way around the machines and I wanted to know more. I googled a bunch of stuff, made some notes, and took my little notebook to the gym to try it out.

Here are my five favorite moves for a lower body focused, intense cardio blast. Try them yourself and see what you think! Just go nuts and do ’em a bunch or try the exercises in a HIIT* format. I promise a #sweatpool no matter which way you slice it. If you’re unsure of how to structure your own HIIT routine, I’ve organized the exercises into a full workout below.

Always use caution. Safety first! The treadmill is moving very slowly, but take your time and watch where your feet are going. Get comfortable with the moves before you go all out. If your legs get really tired, take a breather until you feel steady enough to handle a moving surface again.

Deadmill Sprints: Cardio blaster. Lower the incline on your machine to zero and unplug it or turn the machine off. Grab the middle bar and get the belt moving using your own leg power to push it. Really dig in and sprint as hard as you can.

Walking Lunges: Incline-15/Speed-1.0. Lunges are great for quads, glutes, hamstrings, and calves. Keeping your legs at right angles and your knees behind your toes, slowly lunge forward as if you’re moving across a floor. Focus on getting low and squeezing through the glutes as you come up. Keep your chest up, shoulders back, and core engaged. Hold onto the side bars for stability. For added intensity, add a knee up (for extra ab work) or a rear leg lift (for extra butt work) after each lunge. Knee Up: Bring the knee as high as you can and squeeze through your abs. Rear Leg Lift: Lift your straight leg behind you as high was you can without hyper-extending your low back. Squeeze your glute at the top of the move.

The Gallop: Incline-15/Speed-1.5. I really felt these in my quads, but they also work glutes, hamstrings and calves. Hold onto the side bars for stability. With one foot in front, quickly hop the back foot forward. When the back foot touches down, give a fast jump with your front foot to move it ahead of the rear foot again. Continue in a galloping motion and burn those legs out. Work each leg.

Side Squat Jumps: Incline-15/Speed-1.5. Works glutes, inner and outer thighs, quads, and hamstrings. Start off by turning your body sideways on the treadmill. Just walk sideways for a bit to get your bearings. When you feel comfortable, squat as low as you can and jump sideways in a galloping motion, jumping your front foot up and with back foot following quickly. Keep your knees behind your toes to protect your knees. Core tight to protect your back! Work each side.

Cross Over Leg Lift: Incline-15/Speed-1.5. This one’s great for shaping your butt! Works outer glutes, inner and outer thighs, quads, and calves. Start off in the same sideways position as the side squat jumps. After you get your bearings, lift your lower leg into a lateral leg lift squeezing your outer hip at the top of the move. When you bring your lower leg back down, cross your lower foot over the upper foot foot to land above the upper foot and bend your knees to into a mini squat. Quickly step your upper foot back to the top position again and raise your lower leg into another lateral leg lift. Work each side.

When you watch the exercises, they look really ho-hum. I scoffed at them myself. But when you string them all together in a workout, they’re tough. Like, really hard. Try completing one of these treadmill workouts 2-3 times a week and let me know if you almost-barf, too. I find that the more I challenge my cardiovascular fitness in new ways, the more it grows. A healthy heart is a happy heart!

Remember to always train smart. Drink plenty of water, take your rests, and never push yourself to the point of feeling sick, dizzy, or faint. If you’re unsure of form, consult a professional.

HIIT Treadmill Workout

Warm-Up

Deadmill Sprint-30 seconds

20 Second Rest

Walking Lunges-40 lunges (add a knee up of leg lift for added intensity)

Deadmill Sprint-30 seconds

20 Seconds Rest

Cross Over Leg Lifts-20 reps each side (Carefully climb on the stationary sides of the treadmill before switching leg leads. Use caution, your legs are going to be getting tired.)

Deadmill Sprint-30 seconds

20 Seconds Rest

The Gallop-30 seconds on each leg (Be careful switching sides)

20 seconds rest

Deadmill Sprint-30 seconds

20 seconds rest

Side Squat Jumps-30 seconds on each side (Again, be careful switching sides.)

One Minute Rest
(Repeat entire cycle twice more for a total of 3 times through)

Video yourself doing some of the moves and tag me (@this_fit_mom) with #treadmillworkout on IG!

*HIIT stands for High Intensity Interval Training. You exercise in very short, but intense bursts with very short recovery periods after each interval. HIIT has been proven to give you the same benefits as endurance cardio in shorter amounts of time along with the additional benefits of strength training.

Fat-shaming. It's the all-too-common practice of making someone feel shitty because they've gained weight. But what about fit-shaming? Basically the same thing, except you make someone feel bad because they look...good?

Fat-shaming. It’s the all-too-common practice of making someone feel shitty because they’ve gained weight. But what about fit-shaming? Basically the same thing, except you make someone feel bad because they look…good?

Nobody likes the prettiest girl in the room.

It’s nothing new and it’s easy to do. I’m just as guilty as anyone of hating that girl at the bar. The one with the gorgeous hair and body. The one with the skirt that’s just a little too short. The one everyone’s staring at. In the past, that girl might have had to endure nasty looks or a frosty silence from the clique huddled around the sinks when she pushed open the bathroom door. But nowadays, when tons of us post a million selfies a day on Facebook, Twitter, and Instagram, the whispers become shouts as people comment, like, or don’t like.

And call me out if you don’t agree here, but I feel like this is often a girl-on-girl crime.

I’m a fitness professional. And in the online fitness world, where bodies are on constant display, it takes my breath away to see how mean women are to each other. When an accomplished athlete posts a picture of herself winning an award for bodybuilding, the hecklers come out by the hundreds. “Gross,” they say. “U look like a dude.” People feel the need to criticize, correct, or make fun of others doing their thing, just trying to be in the best shape they can be.

Nobody likes a showoff. But if you work hard for something, why is it offensive to put the results on display? What is it about seeing another woman who has something we don’t that drives us to snarkiness, or even downright cruelty?

Here are some comments I’ve been on the receiving end of:

“You’re so lucky you have so much time to work out.”

“You’re so lucky to be skinny.”

“Wow, you’re getting…muscle-y”

“Oh come on, you can eat that. Don’t be so into yourself.”

“It’s not gonna kill you to miss one workout.” Eye roll

I’ve devoted much of my life to fitness. I work out 5-7 days a week, 1-2 hours a day. I eat in a very conscious and somewhat restrictive way. Therefore, I also look a certain way. A way that I’m proud to look. I like looking and being strong and healthy. And I also enjoy feeling like I look attractive. Looking hot isn’t my number one reason for working out, but I’ll admit that it plays a big role. But listen up, because this is important. I work hard. Really, really hard. It’s usual for me to exercise to the point of total fatigue. I have to drink gallons of water to keep up with my sweat output. I go through a pair of shoes every three months. I can wear out a whole pack of athletic socks in 4 weeks. I work through illness, injury, and exhaustion. I push hard every single day to fit this stuff into my regular life as a mom, wife, daughter, friend, writer, and contributor to the household. I work because I love it. I work because it makes me a better mom. I work because I want to be incredibly strong. I work because I’m starting a fitness-based business. I work for mental health and clarity. And I’m able to work because I’ve made it a priority in my life. And I’m proud of my accomplishments. So why does this sometimes make other women angry?

I’ve seen fit-shaming and fat-shaming. But I’ve seen all other kinds of shaming too. I’ve seen girls be mean when someone has a large home or a nice car. I’ve seen girls be mean when another woman gets a promotion. I’ve seen girls be mean when someone goes all out to make cookies for a kindergarten class and it looks like a Pinterest spread.

Sometimes someone will use their hard work to try and shame others for not having the same priorities that they do. Maria Kang, a fit mom, posted a picture on Facebook back in 2013. Maybe you’ve seen it. It’s her, looking really shredded, with her three young children. The caption reads, “What’s Your Excuse?” And this is where she’s so, so wrong. I think it’s wonderful she’s in such good shape. I bet she had to work really, really hard to get that way. I admire that. But when she asks what excuse the rest of us have for not looking exactly like her, it’s not inspirational. That’s just shaming. Kang is fat-shaming, and then women are gonna fit-shame her right back. What a ridiculous cycle! An excuse is a reason you give when you haven’t done something you’re supposed to have done. And not all of us want what you want, Maria Kang.

Here’s the bottom line: With the unfortunate exception of those who use their successes to shame, most women aren’t asking what your excuse is. They’re too busy working their asses off and enjoying their windfall. So if you’re out there and you like leaving nasty comments on people’s progress pictures, or hating on someone who went on a dream vacation, realize it’s you who longs for a change. And you can change. You can do anything you want.

You just have to want it. Bad. So bad there’s no space for stopping, no space to even think about giving up. And if you don’t want it, then good. More room for me and the others at the gym, standing in front of the mirrors, taking our millionth gorgeous, sweaty, abs-twisting, delt-flexing selfies. Post ’em up, ladies. I’m proud of you.

If you have turned on a computer, watched television, or opened a magazine in the past several years, you’ve likely seen one of those headlines trying to make you believe that doing a few simple things can easily solve all of your ills. In reality, the truth is much more complicated and nuanced. But controversial headlines generate clicks and sell millions of newspapers and magazines every year. While all this controversy can spark some interesting debate, it can also harm us by over-simplifying very complex issues by attempting to summarize them in one short sentence.

If you have turned on a computer, watched television, or opened a magazine in the past several years, you’ve likely seen one of those health headlines trying to make you believe that doing a few simple things can easily solve all of your ills. In reality, the truth is much more complicated and nuanced. But those controversial headlines generate clicks and sell millions of newspapers and magazines every year.

And even if you do read past the headline, which many of us don’t, you may not be getting the full story. Experts’ interpretations of the same data can differ wildly.

While it’s natural to want to believe in a quick, easy fix, that just isn’t realistic. Your body, along with its nutritional needs, is extremely complex. The body’s needs may vary from person to person, season to season, and throughout the course of your lifetime. A simple, catchy headline isn’t going to give you the knowledge or tools to live your healthiest life.

Here are six catchy health headlines that may just be ruining your health:

1. Fat

First, for the record, the low-fat craze that began in the 1970s did not leave Americans eating less fat. According to the Centers for Science in the Public Interest, we are eating 20 percent more fat than we did in 1970. This notion we collectively went on a low-fat diet and all got fat as a result is simply not true.

However, nowadays most nutrition experts do agree fat was unfairly vilified the past. Some fat in our diet is necessary for optimal health. Your body needs dietary fats like omega-3 and omega-6 fatty acids. Fat also allows your body to absorb fat-soluble vitamins. Also, your brain is made up of 60 percent fat and needs fat to survive and thrive.

But can we eat as much as we want without gaining weight, as these headlines imply?

The good news is, eating fat will not cause your body to add fat stores simply because it is fat per se. However, if you eat more of it than your body needs for energy, you’re going to gain weight. It’s as simple as that.

This wishful thinking that we can eat as much fat as we want, without consequences, is apparent in the recent popularity of bulletproof coffee – touted by many as a weight loss drink. This concoction consists of coffee blended with around two tablespoons each of butter and coconut oil, and clocks in at almost 450 calories. If you drink this without either removing these calories from your diet elsewhere or burning them through exercise, these calories won’t magically disappear. They will end up on your thighs.

In the past year, many of the articles claiming fat doesn’t make you fat and saturated fat is good for you cite as proof a 2010 meta-analysis published in March 2014 in the Annals of Internal Medicine. According to this study, saturated fat has been largely exonerated of any negative health implications. However, many experts disagree with this conclusion.

Back to that bulletproof coffee. In addition to it’s almost 450 calories, it also contains a whopping 38 grams of saturated fat. At the very least, all this conflicting data means it might not be prudent to consume that much saturated fat until we know more.

2. Calories

When it comes to overall health, one hundred calories of broccoli has a very different effect than a 100-calorie pack of peanut butter cups. The former keeps your blood sugar stable and nourishes your body with crucial vitamins and minerals; the latter dangerously spikes your blood sugar and offers no nutrients whatsoever.

Another key way in which calories are not created equal is how easy is it to eat too many calories of hyper-palatable, processed junk food vs. real food. For instance, it’s virtually impossible to eat 500 calories of broccoli (about 16 cups, chopped). Yet, you probably know far too well how easy it is to eat 500 calories of junk food over the course of one commercial break.

To the dismay or holistic nutritionists everywhere, one controversial experiment showed simply cutting calories could indeed lead to weight loss, even when what the person was eating was junk food. In 2010, a nutrition professor from Kansas State University lost 27 pounds in 10 weeks on a “convenience store diet” consisting primarily of items such as Twinkies, powdered donuts, Doritos, sugary cereals, and other convenience foods. The reason – he only consumed 1,800 calories per day vs. his normal average of 2,600.

While neither the professor (nor anyone else with an ounce of common sense) would recommend such a diet in the long run, it did show that calories do matter when it comes to weight loss.

And even with real, nutritious foods, you can still gain weight if you eat more than your body needs for fuel. Again, calories don’t just magically disappear. The key to remember is – you are far less likely to overindulge when eating real, nutrient-dense foods.

3. Exercise

What typically follows “calories don’t matter” is that exercise doesn’t help you lose weight. If you eat more than your body needs for fuel, you’ll gain weight. If calories are not burned, they are stored. And one way to increase your body’s need for fuel is to exercise.

Many such articles argue that exercise doesn’t help you lose weight because people tend to reward themselves with food after exercising, sometimes consuming many times over the amount of calories burned. In other words, if you read a magazine while casually bouncing up and down on the elliptical machine for 20 minutes, you don’t deserve a Venti Frapp as a reward. That’s just common sense.

When it comes to the benefits of regular physical activity, it’s hard to argue with the statistics for the State of Colorado. While the obesity rate has climbed over the past few decades, along with the rest of the nation, Colorado is still the slimmest state in the U.S. Why? Perhaps because Colorado is known for its year-round sports – skiing, snowboarding, hiking, biking, mountain climbing, and more.

The fact that Colorado is one of the most active state in the U.S. and also the slimmest is not coincidental. Movement matters.

4. Soy

Soy is one of the most controversial topics in nutrition. Breast cancer survivors are frequently told to avoid it. But is it really dangerous?

Many believe soy should be avoided because it contains phytoestrogens (naturally occurring plant estrogens), which behave like a weak estrogen in the body. At first glance, this appears troubling because when estrogen meets an estrogen receptor in a breast cell, breast cancer can occur.

However, these phytoestrogens are nowhere nearly as strong as human estrogen. That means when these weak estrogens bind to an estrogen receptor, they block more potent natural estrogens. That’s a good thing.

Some very large studies have shown that a moderate amount of soy in your diet can actually protect you from breast cancer. One 2010 Chinese study showed women with a particular type of breast cancer who ate more than 42 mg per day (the equivalent of one-half cup of tofu) of soy isoflavones had a 33 percent lower chance of recurrence than those who ate less than 15 mg per day.

However, not all soy is created equal. Since approximately 90 percent of the soy grown in the U.S. is genetically modified and conventional soy is high in pesticide residue, organic is definitely best. Also, soy can be difficult for some to digest and is one of the most common food sensitivities.

Fermented soy products such as tempeh, miso, natto, and naturally fermented soy sauce are easier to digest, making them a good choice. Also, avoid soy supplements and foods that contain isolated soy proteins. These do not have the same protective qualities as whole soy foods and may actually be dangerous.

5. Meat & Eggs

Our cancer, heart disease, and diabetes rates started to skyrocket after World War II when food companies decided Americans no longer needed to “waste time” cooking and that they could do it better. In fact, heart attacks were virtually unheard of in the U.S. before the early 1900s.

Books like “The China Study” offer seemingly indisputable evidence that dairy products, eggs, meat, and even fish are strongly linked to cancer, heart disease, and diabetes. However, many experts, including Dr. William Davis – author of the best-selling book “Wheat Belly” – have disputed that evidence.

So, what’s going on?

First, humans are all different and what keeps one person healthy may harm another. Your bioindividuality, age, ancestry, and where you live all matter. In addition, nutrition science is in its infancy. In his book “Food Rules” Michael Pollan stated that current nutrition science is “sort of like where surgery was in 1690”. Do you want the equivalent of a 17th century surgeon telling you what to eat?

So how should you determine which diet is best? Start by looking at the places in the world where people live the longest. Author Dan Buettner documented these in his book, “The Blue Zones.” In small pockets in California, Costa Rica, Greece, Italy, and Japan, people routinely live long, vibrant lives – often well into their 90s and beyond – relatively free from cancer, heart disease, diabetes and dementia. None, with exception of the Seventh Day Adventist population in Loma Linda, CA, are strictly vegan, nor do they eat the massive amounts of animal protein and processed foods that most Americans do.

Instead, the diet in these places is largely plant-based – best described as semi-vegetarian and filled with vegetables, fruits, and true whole grains. The people in most of the Blue Zones also eat moderate amounts of high-quality (i.e., grass-fed or wild) dairy, eggs, meat, and fish. Follow their lead – eat real food.

6. Grains

Not surprisingly, many articles of this nature are written by advocates of high animal protein diets, such as Paleo. The Paleo community squarely places the blame for most of our obesity and disease problems on the beginning of agriculture, about 10,000 years ago. In reality, grains weren’t harming us for about 9,940 of those years.

The real problem lies in what the food industry has done to grains in the past few generations – stripping them of all their nutrients and pulverizing them beyond recognition into a high-glycemic substance they glue together into various shapes and sizes using fat, sugar, sodium and chemicals.

Grains are actually an important source of many beneficial and essential nutrients (meaning you need them but your body cannot produce them on its own), including B vitamins, vitamins C and D, and minerals such as iron, magnesium and potassium. Whole grains have also been linked to reduced risk of hypertension, heart disease, stroke, diabetes, colon cancer and other conditions.

It is true that grains can be difficult for some people to digest. And they contain substances called phytates—anti-nutrients that can block the absorption of certain important minerals. For better digestion and absorption of nutrients, sprout, soak or ferment grains before eating them. Soaking is easiest; if possible, soak grains overnight or at least several hours before cooking or eating them.

The bottom line is that many traditional diets around the world, such as those of most Asian and African cultures, have been grain-based. Until Western influences set in, these populations enjoyed low obesity and disease rates. The key is to eat the real thing – not processed and packaged foods labeled “made with whole grains.” Buy organic whole grains such as quinoa, brown rice, faro, amaranth, and others from the bulk section of your local health food store and enjoy in moderation. One or two half-cup (cooked) servings per day will round out a healthy diet.

]]>http://www.organicauthority.com/are-these-6-catchy-health-headlines-actually-ruining-your-health/feed/0How to Make Regular Exercise a Habit You Can Keephttp://www.organicauthority.com/how-to-make-regular-exercise-a-habit-you-can-keep/
http://www.organicauthority.com/how-to-make-regular-exercise-a-habit-you-can-keep/#commentsMon, 26 Jan 2015 10:00:02 +0000http://www.organicauthority.com/?p=33593

It’s funny that so many of us are trying to establish regular exercise habits at the beginning of the year when it’s freezing cold. In my native South Carolina our winters are mild, but even still, venturing outside when it’s chilly and gray isn’t appealing. Exercise really has to be a habit in order for us to stick to it during the dregs of winter. So how do you make exercise a habit? How do you add it to your routine in such a way that you can’t bow out?

It’s funny that so many of us are trying to establish regular exercise habits at the beginning of the year when it’s freezing cold. In my native South Carolina our winters are mild, but even still, venturing outside when it’s chilly and grey isn’t appealing. Exercise really has to be a habit in order for us to stick to it during the dregs of winter. So how do you make exercise a habit? How do you add it to your routine in such a way that you can’t bow out?

First of all, set realistic expectations. Don’t go from inactivity to saying you’re going to exercise five days per week. It’s not gonna happen.

“People who intend to exercise a lot, such as four or more times a week, are more likely not to meet those intentions,” Ryan Rhodes, a professor of behavioral medicine at the University of Victoria in British Columbia who studies exercise intention and compliance said to The New York Times.

Next up, be who you are. I’m a morning person so if I don’t get my yoga and meditation done in the morning, it’s not going to happen. The same was true when I was a runner. I had to get it out of the way in the morning. My husband, on the other hand, sleeps late, so for him, fitting in a jog after work is the most realistic. Some people don’t have time in the morning or the afternoon so for them taking a walk at lunch or spending 30 minutes climbing the stairs at their office building may be a better plan. Be honest about who you are as a person so you can find a regular exercise routine that you can stick to so much so that you don’t even think about it.

That brings me to another point: Do what makes you happy. My friend called me the other day trying to convince me to go to a barre class. I said, “No thank you, that’s not really my kind of workout.” And she responded with “It’s not my kind of workout either. I don’t enjoy it but it’s a good workout.”

While you might be able to do something you don’t like for a few weeks, you’ll never be able to make it a habit. I’ve stuck with yoga for 7 years because I love it. I crave it. Some people love running and others love cycling. If you spend enough time, you too can find an athletic activity that draws you in. This way you’re much more likely to stick to the program and see results. You won’t be one of those people that resolves to run a marathon and quits within the first month. Make it a habit so you can stick to the program.

Don’t be afraid to go heavy! If you want a lean, healthy physique with a butt you can set a beer on, then weight lifting is the way to go.

Gone are the times when skinny was king. These days, we’re all looking for a little augmentation of our applebottom. Butts are in, babe, and heavy weights are the way to get one for yourself. Lots of people are scared of lifting for one reason or another. So let’s talk about how fantastic weight lifting is for your body, and then let’s get rid of all those excuses.

We’re Gonna Pump YOU Up!

Injury Prevention: Imagine you slip while running up the stairs with a heavy armload of books. If your core and back are strong, they can bear up under the sudden shift in weight and protect your body from the jerk and torque you might experience. If the muscles are weak, that kind of quick movement can much more easily sprain or strain something. A study published in the British Journal of Sports Medicine says that weight training cut overuse injuries in half, and sports injuries by more than 75 percent!

You’ll Lose Fat: A lot of people think that when you work out you’re actually turning fat into muscle. That’s not true. They’re two separate things that don’t morph into one another. But the good news is that when you’re weight lifting you’re going to gain muscle. Muscle tissue uses a lot more calories than fat, so you’ll burn more calories all the time, not just when you’re working out. That’s going to result in a revved metabolism and fat loss. And therefore…

You’ll Lose Inches, Not Gain Bulk: A lot of women are really scared that lifting weights will make them look manly or huge. Girls, I’ve got news for you. It’s so so so hard to get crazy big, or even kind of big. You have to lift a certain way and eat a certain way; it’s a life consuming activity. I promise you’re not going to stumble into it by accident. Like I said before, when you increase your muscle mass, you’re gonna lose fat and and firm right up. That actually makes you smaller! Once I started lifting, all of my clothes fit better.

Strong Bones: Weight lifting is an investment in your health for the rest of your life. Lifting can increase bone density, protecting you from breaks as you age. Think you’re too old to lift, or it’s too late to elevate bone density? Think again! A study by the USDA Human Nutrition Research Center on Aging showed that high intensity strength training in previously sedentary post-menopausal women increased bone density, strength, and balance!

Dat Booty Tho: Looking for a way to take those pancakes on your rear end to Kardashian/Minaj status? Trust me, that hour long aerobics class isn’t gonna help, even if your buns feel like they’re on fire. Why? Because you’re not building muscle, you’re mostly just burning calories. To build muscle, you need to break down the muscle fibers, which we do by lifting heavy. When the fibers heal they’ll be stronger and slightly larger, causing muscle gain! Then, like I said above, the added calorie burn of that new muscle will whisk away that fat and you’ll be left with gorgeous, lean mass. So, if you want that titillating rear view, you need to throw in some heavily weighted glute exercises.

Now you have a lot of questions, right? In fact, I can hear you right now. “I want to try it but…”

Give up the “Buts” and Get that Butt!

I Already Lift Weights: Lots of women lift light weights (2-8lbs.) with very high reps to “tone” their muscles. And if you’re happy with your body and strength, that’s totally fine. But if you want to change how you look and build muscle, you’re going to have to lift some challenging weights. Like we discussed above, to build muscle you first have to break it down.

I Don’t Know What to Do: The weight room can be a really intimidating and confusing place. What’s that machine for? How do I work it? How much weight should I put on that bar? Am I doing this right? All totally valid questions. You can ask your gym for a personal trainer to take you through and answer any questions you have. They can come up with a program for you, check your form, and make you feel comfortable. If you don’t want to go that route, I love online weight lifting programs. This one by bodybuilding.com is designed specifically for women and provides videos, so you can see how to use each machine or do each exercise. Just take your smart phone to the gym and, voila, instant personal trainer, free of charge!

I Feel Like I’m In The Way: Anxiety is a fantastic deterrent. I know so many people who just don’t want to be a nuisance or embarrass themselves. I hear that, and I couldn’t relate more. But ladies, it’s time to grow a pair. If you come up with a solid plan before you hit the gym, you have just as much right to be in the weight room as anyone else. It doesn’t matter if you’re not lifting a lot of weight to start with. If you do get in someone’s way, you’ll learn and not do it next time. And to that end, here are some things that most people try and do to be considerate:

Rack your weights when you’re done. It’s annoying for the guy (or girl!) behind you to have to put your weights back before they load up.

Wipe it off. Use the antibacterial wipes provided when you lay on a bench or touch stuff.

Don’t stand in front of a machine and text or look for a hot new playlist to gun your quads to. Find an out-of-the-way spot if you need to focus for a bit.

Don’t stretch in the weight room. Go to the stretch room.

If you’re resting for a fair amount of time in between sets, move out of the way in case someone wants to work in between your sets.

The old-time adage, “age is just a number”, may be more than a hopeful promise and actually backed by scientific evidence. According to new research findings, how we age is a matter of the decisions we make along the way, one of which is the extent to which we incorporate exercise into our regular routine. The benefits of exercise not only keeps you healthy now, but keeps the body and mind younger for longer.

The old-time adage, “age is just a number”, may be more than a hopeful promise and actually backed by scientific evidence. According to new research findings, how we age is a matter of the decisions we make along the way, one of which is the extent to which we incorporate exercise into our regular routine. The benefits of exercise not only keeps you healthy now, but keeps the body and mind younger for longer.

As we age, our bodies inevitably change. Our joints get creaky, our skin saggy and our bodily processes less efficient. However, these developments may not just be owing to the passage of time; rather, they may simply be a reflection of lifestyle.

Recently, a study published in The Journal of Physiology investigated the relationship between age and the physiological function of highly active older adults. For the study, researches gathered 85 men and 41 women between the ages of 55 and 79 who bicycle regularly. After a bunch of physical and cognitive tests and removing confounding variables, researchers compared the results of the cyclists with benchmarks of so-called “normal” aging.

The results were clear: the cyclists didn’t show their age – their physical levels were similar to those of much younger adults, including their levels of balance, reflexes, metabolic health and memory. While levels of endurance and strength did indeed lower as the cyclists aged, indicating the passage of time’s effect on even athletic bodies, the message remained: aging is different among those who are active.

While aging may be easy and orderly to define with numbers, doing so does not do the active body justice. The benefits of exercise not only keep you fit and healthy in the now but also help you to age more gracefully and with a still-functioning physical capacity.

When I start to feel under the weather I almost always continue to push through my workouts, hoping to spur my body back to health. But am I doing more harm than good? If you get sick, should you take your workout plans off your to-do list?

When I start to feel under the weather I almost always continue to push through my workouts, hoping to spur my body back to health. But am I doing more harm than good? If you get sick, should you take your workout plans off your to-do list?

Obviously no one on death’s doorstep is suddenly gonna leap out of their hospital gurney and demand to be taken to the nearest 24-Hour Fitness so they can gun their quads real quick before the next blood transfusion. But what about those illnesses that don’t keep us in bed? Like the annoying, but not debilitating, cold you caught from snuggling your sister’s kids? Or, what about a lingering, hacking cough that makes your chest burn but doesn’t keep you home from work? When you exercise your body when it’s not at peak health, does it keep you sick longer? Is it ok to keep shredding when you’re down but not out?

Allison Henry, MD, a board certified pediatrician in Los Angeles, is no stranger to wanting to hit the gym as often as possible. A fitness enthusiast and accomplished athlete, she understands how working out might seems attractive when you’re feeling run-down. “We all know that exercise helps boost the immune system to help prevent illnesses such as the common cold.” Dr. Henry explains. “It is a little less clear whether it is beneficial to exercise when you’re already sick. Some gentle-to-moderate exercise can certainly make you feel better by helping to mobilize secretions (i.e. boogers) and stretch out those achy muscles. That being said, it probably isn’t a good idea if you are feeling particularly under the weather.”

When It’s Time to Just Say No

Dr. Henry says if you’re experiencing any of the following symptoms you might want to cancel those workout plans and avoid the gym or any kind of strenuous exercise:

Fever

Chills

Significant Fatigue

Dizzyness or Blurred Vision

Chest Pain

Injuries

Vomiting

Diarrhea

Respiratory Distress (if it’s hard or uncomfortable to breathe)

Spread Kindness, Not Germs

Another thing to consider if you’re working out while below par is that you might make other healthy people fall prey to your grody ailment. “The gym is a perfect breeding ground for germs,” says Dr. Henry. “There’s a lot of skin-to-equipment contact, sweating, and secretions. If you’re exercising while ill and using gym equipment, you’re definitely going to increase the likelihood that your germs will be passed on.” And that’s not very sportsmanlike at all. If you are going to the gym when you’re feeling unwell, Dr. Henry says to make sure to wash your hands often and try to avoid touching your face. “If you have to sneeze, aim your face into the crook of your arm, not your hands.”

Ok, so if I’m not barfing, bleeding, or wheezing, and I hose down all touched surfaces with antibacterial gel, will working out make me sicker longer or help me to get better faster? Dr. Henry says that all depends on the illness, the lifespan of the sickness, and each individual’s personal response. “[T]he bottom line is that it’s important to listen to your body. This is not the time to ‘push through’ the workout. Your body doesn’t need the extra stress! It’s important to rest. If you feel well enough to work out, it’s probably ok. If you don’t, then don’t!”

Finally, Dr. Henry says that getting back on the workout horse after being laid up can take some time. “Start slowly,” she says. “Do a little at a time and see how it makes you feel. When you’re ready, slowly increase the duration and intensity of your workouts until you’re back to your usual stamina and strength.”

So use your common sense. Rest, get better, don’t be a jerk and get a bunch of other people sick because you have exercise anxiety. I think next time I’m getting a scratchy throat I might take Dr. Henry’s advice, postpone my usual workout plans, do a yoga DVD at home, drink some tea, and take a well-deserved break.

Getting me to do anything before my morning coffee is like trying to get a toddler to eat asparagus. It just ain't gonna happen. But since I almost always schedule my workouts right after breakfast, is my daily fix sending me into overdrive at the gym? Could coffee be the best pre workout supplement?

Getting me to do anything before my morning coffee is like trying to get a toddler to eat asparagus. It just ain’t gonna happen. But since I almost always schedule my workouts right after breakfast, is my daily fix sending me into overdrive at the gym? Could coffee be the best pre workout supplement?

I’ve recently noticed a lot of articles about caffeine and workout enhancement cropping up on the internet. Many claim that you burn more calories if you down a cup of joe before hitting the gym. That sounds great! I’d much rather sip delicious coffee made from Fair Trade beans than choke down the chemical sh** storm and fake sugars that make up most pre workout supplements. But what about hydration? I’ve spent my entire adult life believing that coffee is dehydrating due to its diuretic effect (when you have to pee 87 times an hour and in the car, always in the car). Is it worth it to torch those extra cals if I’m going to spend the day totally wiped from dehydration?

Truth in the Hype

Turns out that buzz you feel actually helps you to burn around 15 percent more calories per workout. A recent study published in the International Journal of Sports Nutrition and Exercise Metabolism found that exercisers who ingested 4.5 mg of caffeine per kilogram of body weight – that’s 12 ounces of coffee for a 150 lb woman – burned more calories during an hour-long cardio sesh than those who only received a placebo. Twelve ounces is the size of a small (tall, *eyes roll*) coffee from Starbucks, an amount that most of us require every morning just to be able to form full sentences. The additional calorie expenditure is due to the extra energy costs of ventilation. That basically means you feel extra jazzy, work harder, breathe harder, and shred more calories. What’s not to like? Boil up the water, boys, I’m going to coffee town!

Natural High

Certified Nutritionist and owner of CrossTrain.com, Dylan Shenk, agrees with the get up and go factor. She says the study and articles “all point to the same conclusion that most athletes and fitness enthusiasts have known for years: caffeine gives us a huge boost of energy, which equals more reps, heavier weights, and the ability to workout for longer periods of time,” she explains. “This makes caffeine a great pre workout supplement for both aerobic and anaerobic workouts, leading not only to improvements in performance but body composition as well.”

Dehydration or Deception

We all know it’s necessary to start every workout fully hydrated and to continue sipping H20 throughout. But if I drink all that coffee, and caffeine causes dehydration, do I need to be pounding a bunch of extra water to balance things out? Another recent study from the University of Birmingham, U.K. says that, when consumed in moderation, coffee is just as hydrating as water. So as long as you keep it under a vat or two, there’s no need to drink extra water to keep safe and comfortable during your workout, right?

Shenk says don’t throw out your trusty water bottle just yet. “Contrary to the study, most people find that coffee does indeed dehydrate them to some degree. My husband was a college wrestler and some of his teammates would use caffeine to flush water out of their bodies in order to make weight before competitions,” she said. “I would still advise some caution and advocate hydrating as much as possible after drinking coffee until more studies are published on this subject.”

Drink it up!

A tasty, two-ingredient, calorie-free beverage that helps you burns extra calories and feel like Superwoman are qualities any self-respecting pre workout supplement would have. It’s basically the best way to lose fat and weight ever. Try a cup of coffee (and plenty of water, too!) before your next workout and see where it takes you!

You have numerous options for a wearable fitness tracker: Jawbone Up, Nike FuelBand, Basis Band, Polar Loop, the Fitbit Flex and more. The Fitbit Flex is one of the least expensive and most popular activity trackers, and it works with either an iPhone or Android. Should you get a Fitbit?

You have numerous options for a wearable fitness tracker: Jawbone Up, Nike FuelBand, Basis Band, Polar Loop, the Fitbit Flex and more. The Fitbit Flex is one of the least expensive and most popular activity trackers, and it works with either an iPhone or Android. Should you get a Fitbit?

From Google Glass to the Apple Watch, wearable tech is the big new thing – and fitness bands are leading the way. Wireless, wearable activity trackers are getting more and more popular. These bracelet-like devices cost $100-$200, and they measure your steps and other activities, including how well you sleep (based on the time you spend in bed and how much you toss and turn). Data from your tracker is uploaded directly to your smart phone and/or your computer, so that you can see your progress from day to day.

I decided to purchase one of these high-tech bracelets to kick-start a new exercise regimen. My Fitbit Flex arrived within days and after an overnight charge, was ready to go. It’s a simple accessory: one data tracking device, and two sizes of black rubber bracelets for you to choose from. It also comes with a USB charger and a wireless sync dongle for your computer.

The Fitbit Flex keeps track of your steps taken, calories burned, miles moved and active minutes. You can also use the online dashboard to enter your food eaten, exercise performed, water consumed, pounds lost, etc. It is pre-set with a daily goal of 10,000 steps, but you can switch this to a certain mileage or number of calories burned if you would like.

Pros:

The Fitbit’s battery lasts for five to six days, and charges up completely within a few hours.

Wireless data syncing is extremely fast – in fact, I can hold my iPhone 5 and see the steps accrue as I walk.

If you forget to switch it from sleep mode to daytime mode or vice versa, the device figures it out anyway and your steps are accurately tracked.

All it takes are a couple of taps on the bracelet to find out where you stand for the day towards reaching your goal.

You can receive encouraging alerts throughout the day “Only 1,120 steps until you make your goal!” or “You’re 2,388 steps ahead of your daily goal – what an overachiever!” Everyone needs a little encouragement, even if it’s from an automated system.

Measuring your steps works if your goal is to walk more. If you are about to settle in for the night but see that you have 629 steps to goal until you reach your goal – chances are, you’ll take a stroll around the block. Or the house; I’ve actually made a few dozen loops in my apartment at night in order to reach my daily goal.

Cons:

It gets annoying having to wear a drab black rubber bracelet every day, particularly for someone like me who doesn’t normally wear many (if any) wrist accessories. However, there are different colored bands available for purchase if you want to change the scenery, and Tory Burch has designed a fancy gold Fitbit case to upgrade your look. You can also take the data tracker out of the bracelet, and wear it in your bra.

I had to get used to sleeping with something around my wrist – I usually don’t wear anything at all. I still wake up from time to time when the rubber gets caught on the sheets, or the bracelet gets tapped and the lights turn on.

I have realized how very few calories I actually burn as a 36 year-old woman, and it’s a bit depressing. A leisurely 45-minute stroll in the park with my dog isn’t quite the workout that I had previously assumed – and I can no longer pretend that cleaning my house qualifies as serious exercise. But that is all the more reason to find new ways to be active.

Overall – I am more active since I starting wearing the Fitbit, although I was committed to this change before the bracelet arrived. If you are dedicated to becoming more active in your life, a wearable fitness tracker can help you towards your goal.

Recently, I've been searching for new ways to burn calories without committing to a long, moderate run. I was getting bored of the usual and wanted something I can do in less time and with more intensity. That's when I turned to high-intensity interview training (HIIT), and Tabata became my favorite version of HIIT in no time. But a tabata workout is appealing for more than its convenience - it's incredibly effective! Learn what tabata is and how you can incorporate it into your workout regimen.

Recently, I’ve been searching for new ways to burn calories without committing to a long, moderate run. I was getting bored of the usual and wanted something I can do in less time and with more intensity. That’s when I turned to high-intensity interview training (HIIT), and Tabata became my favorite version of HIIT in no time. But a tabata workout is appealing for more than its convenience – it’s incredibly effective! Learn what tabata is and how you can incorporate it into your workout regimen.

Tabata is a form of HIIT. This form of exercise is godsend for those who struggle to stay focused and motivate during a workout, want to workout in the comfort of their home with little or no exercise equipment and don’t have much time to work out.

HIIT benefits all of us, as it requires less time and rarely gets boring due to the change in exercises throughout a session. Studies show that HIIT significantly increase aerobic and anaerobic fitness, provides significant oxidative and glycolytic skeletal muscle adaptations, has a dramatic acute and chronic effect on insulin sensitivity and leads to a loss of subcutaneous and abdominal fat. HIIT is associated with improved cardiovascular and metabolic health. Compared to continued moderate exercise, HIIT has shown to be superior in terms of the improvement of aerobic fitness and cardio-metabolic risk factors.

But what is tabata, specifically? Tabata is one of the regimens falling under HIIT. The tabata regimen was based on a 1996 study by Professor Izumi Tabata analyzing Japanese Olympic speed skaters. The exercise requires 20 seconds of ultra-intense exercise followed by 10 seconds of rest. This is repeated continuously for 4 minutes to complete 8 cycles. The key is to go as hard as possible during those 20 seconds – 100 percent maximum intensity – making it quite painstaking. But, if you give it your all for 20 seconds, you can reward yourself with 10 seconds of rest. The pauses make the workout doable, but by the end of four minutes, you’ll be glad it’s over.

What’s great about tabata is that it allows you to fit it to your own schedule and incorporate your own high-intensity movement. Many people start off by sprinting on the treadmill while others do mat exercises. Here is a video to get you started, provided by FitSugar.

If there’s one thing that many runners have in common, unfortunately, it’s that they’ve probably sustained running injuries. In all, 56 percent of recreational runners and 90 percent of marathon runners have been injured. I love to run. It’s such an efficient and inexpensive means of clearing your mind and keeping your body fit. But as I get older, I feel it more. The impact matters. Here’s how to keep running long into old age by reducing running injuries.

If there’s one thing that many runners have in common, unfortunately, it’s that they’ve probably sustained running injuries. In all, 56 percent of recreational runners and 90 percent of marathon runners have been injured.

I love to run. It’s such an efficient and inexpensive means of clearing your mind and keeping your body fit. But as I get older, I feel it more. The impact matters. Here’s how to keep running long into old age by reducing running injuries.

1. Tweak your form.

Research shows that one of the most effective means of reducing running injuries is by adjusting your stride. Pretend like you’re running on eggshells, taking lighter steps.

2. Shorten your stride.

Runners with longer strides tend to hit the ground with too much impact, which causes running injuries like plantar fasciitis and shin splints. Shorten your stride by increasing the steps taken with your left foot every minute. Try increasing your steps by 10 percent. For example, if your left foot normally lands 75 times per minute, try and increase that number to 82-83 steps per minute. At first it may feel awkward, but once you get used to it, it will protect you from injury.

3. Select the right shoe.

Choose a comfortable, snug-fitting shoe. Based on your gait and foot, the best running shoe for you may vary. It’s best to go to a running store with experts to help you choose the right shoe based on the running gait tests and foot measurements that they do in the store. Insoles may also provide some additional support to reduce impact.

4. Know your limits.

Increase your pace and mileage gradually. Don’t go from zero to 60 immediately. A good mark is to increase mileage and pace by 10 percent per week because if you increase too much at once then you’ll end up injured.

5. Run on a level surface.

If you’re prone to injuries, it may be best to run on a level surface where you have more control over your impact. Also, consider running on grass or dirt in a field rather than running on pavement.

6. Listen to your body.

Listening to your body prevents injuries from getting worse once they arise. Runners can be stubborn, ignoring injuries until they become chronic. Be mindful of how your body feels when you’re running and if there are adjustments that could be made to improve your experience.

Welcome to this week’s installment of From Our Friends, a weekly roundup where we highlight some of our favorite posts, published by our friends and partners around the web.

This week’s edition includes Bill Clinton’s reasons for going vegan (get ready to cry), learn how to read labels on beauty products, prepping for your first Barre class, how whey protein helps rejuvenate after exercise, switching to solar wind on a budget, how to get post-dinner smells out of the house, blaze up with Silicon Valley, and how exercising keeps the skin looking young. Enjoy!

1. Get ready to say ‘awww’ when you read about Bill Clinton’s reasons for going vegan at Blisstree.

2. Everyone wants a home-cooked meal, but no one wants to smell it the morning after. HooplaHa gives us five ways to say bye-bye to cooking odors.

4. Exhausted after exercise? Whey is a great source of energy to incorporate into your fitness routine. Learn how The Organic Whey builds back better and improves workout recovery now! (Don’t forget, The Organic Whey now available via Amazon.ca too!)

5. Apps are about to get trippy. Silicon Valley is cashing in on cannabis. Read more at EcoSalon.

6. Another reason to head to the gym! Experience Life shares how exercise keeps the skin young. It’s definitely cheaper than Botox.

7. Switching to solar or wind projects can be expensive. Crafting a Green World gives us a $30 wind turbine alternative.

Welcome to this week’s installment of From Our Friends, a weekly roundup where we highlight some of our favorite posts, published by our friends and partners around the web.

This week’s edition includes a possible “Srirachocalypse,”how to be happy according to some very opinionated kids, how to clean your yoga mat (like REALLY clean it), how whey protein helps rejuvenate after exercise, five reasons why turmeric can change your life, ideas for upcycling old globes, how to make friends as an adult, and why you should kiss MORE. Enjoy!

1. Don’t freak out, but the apocalypse is nigh. Well, maybe not the real end of days, but what hot sauce loving people are referring too as the “Srirachocalypse.” The Huy Fong Foods factory might have to shut down Sriracha production––for real this time. Read more at Blisstree.

2. Who knows more about being happy than a bunch of kids? HooplaHa sat down with four very opinionated kids who shared their thoughts on smiling, laughing and being happy. Find out what these young happiness experts had to say!

4. Exhausted after exercise? Whey is a great source of energy to incorporate into your fitness routine. Learn how The Organic Whey builds back better and improves workout recovery now! (Don’t forget, The Organic Whey now available via Amazon.ca too!)

5. EcoSalon has 5 turmeric benefits will change the way you look at this unique herb. They will change your life! Read on.

6. Experience Life teaches us how to get past the awkwardness of reaching out to new people and make friends as adults.

7. There’s something so beautiful about globes– their color, their history, their texture, etc. You can find old or vintage globes at thrift stores, garage sales, flea markets, and antique stores. Decorate them or you can do an awesome DIY craft with it! Crafting a Green World shows us how to upcycle a pretty globe.

8. How often do you get to smooching with your honey? Well, you might want to up those makeout sessions because it turns out that there are lots of health benefits of kissing. Read more from Fit Bottom Girls.

Welcome to this week’s installment of From Our Friends, a weekly roundup where we highlight some of our favorite posts, published by our friends and partners around the web.

This week’s edition includes five ways to indulge in fresh spring vegetables with fava beans, an infographic about mindfulness, a nutritious and satisfying raspberry smoothie recipe, how whey protein helps rejuvenate after exercise, tips for getting an urban garden going in a small space, ideas for upcycling old globes, the legacy and benefits of acupressure, and some motivation to conquer getting back in the gym after a long lapse. Enjoy!

1. Open the Chianti. From Fava Bean and Fresh Fennel Soup to Fava Bean And Goat Cheese Dip with Radishes, The Gloss Health shares five recipes that feature fresh fava beans and only a few bad Hannibal Lecter jokes.

2. With a beautiful infographic, HooplaHa reminds us that mindfulness can be practiced on the fly from any seated position, by simply focusing on one’s current physical state (breathing, bodily sensations and mental relaxation). Give it a try!

3. Antioxidant-rich raspberries fight free radicals, and have plenty of fiber, vitamin C, and beautifying manganese and vitamin K! Serve them up in a fresh smoothie and get the scoop on this health-boosting and fatigue-fighting treat just in time for spring at WellandGoodNYC.com.

4. Exhausted after exercise? Whey is a great source of energy to incorporate into your fitness routine. Learn how The Organic Whey builds back better and improves workout recovery now! (Don’t forget, The Organic Whey now available via Amazon.ca too!)

5. Think there’s no way to have your own fresh veggies in the city? Think again! Just because you’re crammed into a tight cluster of buildings without any view of foliage or semblance of nature in sight doesn’t mean a garden is off the table. All you need is a window and a few supplies to start growing your own herbs and veggies. Here are EcoSalon‘s 5 tips to get started.

6. Acupressure might sound wacky, especially for Americans taught to seek healing in pills and procedures. But acupressure is not a New Age contrivance, Experience Life Magazine reminds us. It’s been around for 5,000 years and is based on ancient understandings of the body as both a physical and energetic entity.

7. There’s something so beautiful about globes– their color, their history, their texture, etc. You can find old or vintage globes at thrift stores, garage sales, flea markets, and antique stores. Decorate them or you can do an awesome DIY craft with it! Crafting a Green World shows us how to upcycle a pretty globe.

8. It can be tough to get back into exercising after a long lapse. Fit Bottomed Girls guest blogger and personal trainer Mark Arana shares how to ease back into a fitness program if you’ve let exercise become a low priority.

Welcome to this week’s installment of From Our Friends, a weekly roundup where we highlight some of our favorite posts, published by our friends and partners around the web.

This week’s edition includes a delightful natural toothpaste DIY, a sobering look at how different our world could be if everyone took up running, what holistic plastic surgery really means, how whey protein helps rejuvenate after exercise, why instant coffee pods are bad, how to sprout your own seeds at home, tons of Easter egg solutions for every household from vegan to traditional, and a new spin on kale to make the trend exciting again. Enjoy!

1. Inspired by “Divergent” star Shailene Woodley divulging some of the ingredients for her special DIY toothpaste formula on Late Night with Seth Meyers, The Gloss Health collected some delightful DIY natural toothpaste recipes to make your smile sparkle.

2. What if everyone ran? HooplaHa shared a startling infographic that poses the simple question and will blow you away with its answers. From 5 million fewer hospital visits per year to 135 million fewer hours spent watching TV per week– what if everyone ran?

4. Exhausted after exercise? Whey is a great source of energy to incorporate into your fitness routine. Learn how The Organic Whey builds back better and improves workout recovery now! (Don’t forget, The Organic Whey now available via Amazon.ca too!)

5. Have you traded convenience for taste? You might not think so, but let’s chat about your morning coffee. All of the K-cups (the name for the Keurig pods) sold in 2013 could wrap around the Earth 10.5 times. EcoSalon explains why our addiction to coffee pods is expensive, low quality, and destructive.

6. Curious about how to sprout seeds? Start with live seeds (you can’t sprout seeds that are already dried or roasted), and follow Experience Life Magazine‘s simple steps with this easy-to-follow slideshow!

7. Peter Cottontail is on his way next month! Want something to fill with candy? This list has it! Want something extra-fun and unusual to do with yet another carton of hard-boiled eggs? This list has it! Crafting a Green World shares lots of fun eco-friendly and vegan alternatives to plastic eggs, as well as beautiful, creative, unusual ways to decorate traditional, edible Easter eggs.

Welcome to this week’s installment of From Our Friends, a weekly roundup where we highlight some of our favorite posts, published by our friends and partners around the web.

This week’s edition includes a fun way to find new workout videos, how a sunny disposition can help you to feel fit and healthy, which common habits might be harming your wellness goals, how whey protein helps rejuvenate after exercise, a look at the real meaning behind Fair Trade fashion, why getting in the water might be the way to get working out, a crafty way to fashion cute felt capes for your little heroes, and a reminder about the importance of mindful living. Enjoy!

1. From longer or short workouts to more advanced fitness, The Gloss Health says Hulu is a surprisingly great resource for the right workout video to fit your needs! Where do you like to find new workouts and change up your routine?

2. Want to be healthy? Be cheerful! Want to be cheerful? Be healthy! Our friends at HooplaHa & Real Simple share a simple reminder about the benefits of looking on the bright side of life.

3. Turns out, even the healthiest people face regular pitfalls, those undermining moments and habits that sneak into our daily lives even though we trying to make strides in eating well and working out. Which tricky little traps might you be falling into? WellandGoodNYC.com has some great tips on how you can shape up your routine to cut out those sneaky snags.

4. Now that you’re learning to kick those bad habits, sip on this instead! Whey is a great source of energy after exercise. Learn how The Organic Whey builds back better and improves workout recovery. (Don’t forget, The Organic Whey now available via Amazon.ca too!)

5. What exactly does Fair Trade fashion mean? When it comes to Fair Trade fashion, we may have a fragmented understanding of the fair wages and working conditions that the certified garments were made in – but how is the certification acquired and what does it mean in reality? EcoSalon investigated.

6. Is frustrating weight gain or injury keeping you from finding relief in fitness? Exercise in a swimming pool and use the water’s resistance to build strength and power — or its buoyancy to recover from injury. Experience Life Magazine shares some great moves to get your feet wet.

7. What could be more adorable than super-cute superhero capes for your kiddos? Using sustainable materials like 100 percent recycled EcoFi felt or scraps from your last project, Crafting a Green World dreamed up this darling project to take your little one’s imagination to the next level or make a special birthday extra super with DIY flair!

8. What’s really the most important thing to you?Are you truly grateful for everything you can do? Fit Bottomed Girls shares this important reminder to check in with you and see if you’re really living your life in a way that feels good and lives up to your most brilliant and beautiful potential.

Working out has never been my forte: One little cramp and I’d deem myself injured so I could… well, stop. When I finally became the little exerciser that could and a real injury happened, I had no idea what to do with myself. The old me would’ve let out an exasperated sigh while booking in for an evening of Netflix, but the new me wanted to disown the old me – I wanted to continue working out regardless of my injury (I know, right? Go me!), since I didn’t want to lose the momentum I’d managed to build.

Working out has never been my forte: One little cramp and I’d deem myself injured so I could… well, stop. When I finally became the little exerciser that could and a real injury happened, I had no idea what to do with myself. The old me would’ve let out an exasperated sigh while booking in for an evening of Netflix, but the new me wanted to disown the old me – I wanted to continue working out regardless of my injury (I know, right? Go me!), since I didn’t want to lose the momentum I’d managed to build.

Injuries from working out are quite common: Things like pulled muscles, sprained ankles, and knee injuries can strike no matter how careful you are. Here’s the 411 on how to treat and work your way around them:

Treating Your Injury

If you’re concerned about your injury (especially if it’s back-related), go with your gut and seek advice from your doctor. If it’s not a serious injury, focus on resting the injured area. Put ice on it to lessen inflammation and apply a compression bandage to keep swelling to a minimum. Treat yourself to an ibuprofen while keeping it elevated.

How long it takes to fully heal will depend on the severity (typically, four weeks or less). You can still work out, but you have to avoid any portions of your workout that puts pressure on the injured area. Once it’s been pain-free for a week or more, ease back into your usual routine – you’ll have to rebuild your muscle’s strength and endurance. Pushing too hard will only make history repeat itself.

Working Out Around Your Injury

First, keep your routine in check. For example, if you’re a runner with a knee injury and you enjoy working out in the morning, continue to do so but find a lighter workout to focus on until your injury’s healed (like walking or cycling). That way, you’ll be able to get back to your regularly scheduled programming without so much as a hiccup.

Next, substitute the areas of your workout that include the injured area. Either continue doing the same move but to a (much) lesser degree, or focus on different areas of your body until you’ve fully healed.

Finally, if your injury was caused by repetition, take the time to rest up. If your body’s not getting enough rest, the injury you’re attempting to recover from won’t be your last.

Preventing Future Injuries

1. Know your body

Make sure you tailor all workouts based on your trouble areas – to either strengthen them or go easy on them to prevent repeating injuries.

2. Listen to your body

“If something doesn’t feel right, then something probably isn’t,” says wellness expert Dr. Carmella Sebastian. “If something hurts – especially when you move it or use it during exercise – working through the pain can just end up exacerbating an injury and really sidelining you for a long time.”

3. Cross-train

Make sure your workout offers variety. If you overuse one set of muscles, it can lead to overuse and repetitive-use injuries. (These suck. They’re like a guy who keeps asking you out even though you’ve already said no 2,432 times.)

4. Rest

Take a day or two to rest each week. Rest days give your body the opportunity to recover.

It’s easy to run, walk, hike, and boot camp it up to your heart’s content when the sun is shining and it’s 70 degrees outside, but when the temperature drops and the skies turn gray, exercise becomes a task. Even still, exercise is as important to your overall health in the winter as it is in the summer. Need to stay motivated to exercise during the upcoming winter? Here’s how:

It’s easy to run, walk, hike, and boot camp it up to your heart’s content when the sun is shining and it’s 70 degrees outside, but when the temperature drops and the skies turn gray, exercise becomes a task. Even still, exercise is as important to your overall health in the winter as it is in the summer. Need to stay motivated to exercise during the upcoming winter? Here’s how:

It’s about finding the perfect balance of clothing when it’s cold outside. Layers are key to exercising in the winter. Exercise generates heat, but if you wear layers you can start to remove them as you warm up. Avoid cotton, which stays wet next to your skin. Instead, put on a thin layer of synthetic material like polypropylene to draw sweat away from the body. Also, protect your hands and head with gloves and a hat. When you’re warm enough, the sun might as well be shining.

2. Train for a race.

Training for a race is a great way to stay motivated during the winter. For one, there’s excitement at the end of the sometimes dark tunnel of winter. Additionally, you’ve already paid for something which is all the more motivation to get it done. Take it a step further and plan to run a race as part of a larger vacation. This way you’ll have the motivation of the race and excitement of planning a trip altogether. One winter, my husband and I trained to run a marathon in Hawaii. We ran throughout the winter in Washington, DC and had the continual motivation of an Hawaiian carrot.

3. Get a trainer.

Hiring a trainer during the winter months may be worth the cost. Again, your wallet can be motivation and at the same time you have someone that you’re forced to answer to if you snooze your alarm clock an hour past your morning workout.

4. Try hot yoga.

Hot yoga is a great workout and the winter is the perfect time to give it a try. In Bikram Yoga, the room is heated up between 113 and 117 degrees Fahrenheit. Enthusiasts claim it promotes cellular metabolism, detoxification, and allows the muscles to open up. Other forms of yoga heat the room up but usually not as warm as Bikram. It’s a good way to turn up the heat and detox when it’s cold outside.

5. Change your mind.

Instead of viewing winter as a cold, dark season when you’re stuck inside, change your perspective. Enjoy the solitude of this quiet season and use this time to revisit your exercise goals.

]]>http://www.organicauthority.com/5-exercise-tips-freezing-cold/feed/0Do You Know How To Run? 7 Tips To Avoid Injuryhttp://www.organicauthority.com/do-you-know-how-to-run-avoid-injury
http://www.organicauthority.com/do-you-know-how-to-run-avoid-injury#commentsFri, 15 Nov 2013 08:00:33 +0000http://www.organicauthority.com/?p=25959
If you never learned how to run correctly, you could be doing more harm than good.

Do you know how to run…correctly? Before I found yoga I was an avid runner. I even ran a marathon. But during my training I began to deal with nagging injuries–pain in my knees, hips, and feet–and I had to cut back. Running is an inexpensive, simple, and effective way to stay in shape especially IF you can avoid injury. Awareness is key, so here are 7 tips that will teach you how to run without injury, so you can be a runner for life.

How To Run Without Injuring Yourself

1. Know your running limits.

Learning how to run means knowing your limits. Every runner is different. Just because someone else can run a marathon every month doesn’t mean you can. “I firmly believe that every runner has an injury threshold,” says physical therapist and biomechanist Irene Davis, Ph.D., from the University of Delaware’s Running Injury Clinic on Runner’s World. “Your threshold could be at 10 miles a week, or 100, but once you exceed it, you get injured.”

2. Build your training mileage gradually.

Don’t do too much, too soon, or too fast. Your muscles and joints need recovery time. Build your training mileage by no more than 10 percent per week. For some this still might be too aggressive but definitely don’t go over 10 percent.

3. Keep a training log.

In order to ensure that you’re not overdoing it every week, keep a training log. Include your running distances as well as your average speed.

4. Focus on your form.

Those who know how to run correctly know a huge stride isn’t an advantage. Reduce your injury by shortening your running stride by 10 percent, which reduces your impact load. Also, try to strike the ground with your mid-foot, rather than your heel.

5. Know your body.

Listen to your body. Most running injuries don’t just explode into pain, they produce signals like soreness, aches, and persistent pain. When you start to feel pain, pull back and protect your body.

6. Try Chi Running.

Chi Running is a combination of running and T’ai Chi. It uses correct running alignment and meditation to keep your body injury-free. Experience every second of your run and do it with joy.

7. Take walking breaks.

When you’re just learning how to run, don’t overdo it. There’s no shame in a walking break, even lifelong runners do it. Meet your body where it is. It’s better to be able to run consistently rather than running a few times and having to quit because you’re injured.

Do you love zumba but crave variety? Some people like to do the same exercises every day, cherishing the easy routine. For others, a repetitive workout is a quick way to wind up on the couch instead of the gym.

From obstacle courses to aerial yoga and caponyasa to piloxing, there’s no longer any excuse to be bored at the gym. Make exercise interesting, keep your brain guessing and your body young with funky new workout styles that are just as fun and effective as zumba!

8 New Workouts That Are Perfect For Zumba Lovers

Caponyasa – Combining Vinyasa yoga (faster and flowing) with the Brazilian martial art of Capoeira, this dance-yoga hybrid is done in a heated studio. Not for wimps, this cardio workout is will test your agility, balance and endurance.

Surfset – Want the physique of a surfer but don’t live by the beach? Surfset classes use traditional surfing moves on stationary boards to tone your body and strengthen your core. Held indoors, this class will also improve your balance and is a great introduction for those who want to ride the waves someday.

SUP Yoga – Stand-up paddleboarding has taken its place besides surfing as a premier ocean activity, but all that standing around can be a bit dull. Why not make things interesting with a few yoga poses while on board? Paddle out past the waves into calm water, and discover muscles you didn’t know existed as you practice yoga in the ocean.

Trampoline Yoga – Just as sitting on a balance ball is more difficult than sitting in a chair, doing yoga on a trampoline surface gives you a deeper workout. Practicing yoga on a mini trampoline allows for more intense stretching, which helps create a stronger core. Abs, anyone?

Piloxing – Coupling boxing moves with Pilates poses, this high-energy workout burns up to 900 calories in an hour. Great for toning arm jiggle, piloxing will test your strength, speed and agility – and it makes you feel like a total badass.

Doonya – If serious workouts aren’t your thing, this combination of Bollywood dance, jazz and hip hop truly makes exercise fun. Calories drop away during this high-energy workout, which is set to lighthearted Indian music. Dance like no one is watching and see your body shape up.

Aerial Yoga – You’ve probably seen aerial performers at music festivals and other events.Testing your core and mobility, this workout uses silky, hammock-like material and will turn your world upside-down.

Obstacle Courses – Many women are surprised to find out that their smaller size makes them faster and more agile than men on obstacle courses, and scoring high on a rugged race is a confidence booster like no other. Today, mud courses are hugely popular and a great way to shake off the social pressures and get down and dirty. You’ll also find water obstacle courses, paint races and zombie jumps during Halloween season.